How often should you go to the gym? Fitness experts’ tips on maximising your workout

Linda Rider

How often should you go to the gym? Fitness experts at Hussle weigh in on making the most of your workouts whether your goals include strength training, weight loss or just general fitness

A woman in a gym holding a large weight. She's sitting down and looking as if she's about to pick it up
Realise your fitness goals and get the right amount of gym time

You might have wondered if you’re getting the right amount of gym time. For those of us who are trying to do the best for our health, it’s a question we’d like answered.

The fitness experts at Hussle – a network of UK gyms, spas and saunas – have helped us put together this guide. So, now you can understand just how often you should get sweating on the treadmill and bulking up with the weights.

They’re also offering a handy pass that allows you to access thousands of fitness venues all around the UK. That means you can access a gym wherever you are, with just one pass. The best part? You could also get hold of one of their 7-day free trials, and then 15{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} off Monthly+ membership. But you only have until October 31, 2021, to snap up this great bargain.

What are your goals?

Some people spend loads of time in the gym to achieve their goals



You need to ask yourself what role you want fitness to play in your life, and what your goals are. For some, going to the gym is a big part of their life and they’ll spend every day there to achieve their goals. For others, it’s all about keeping in good health.

Once you’ve figured out what you want to achieve, you can find a gym frequency that’s enjoyable and sustainable for you. Sign up for the Hussle fitness pass and you’ll be able to visit gyms all around the UK, as much as you want, which would make it that bit easier.

How fit are you already?

Consider your current fitness level when planning a fitness routine. If you’ve been a bit of a couch potato recently, you’ll need more rest time. This is because the body needs time to adapt to the demands of exercise. To avoid injury, listen to your body, respect your tiredness, and increase your exercise amount gently.

How much recovery time do you need?

This depends on your current fitness level and the type of exercise you’re doing. If you’re lifting weights (especially heavy ones) you need to take regular rest days. Recovery is essential for strength training. It’s then that your body recovers, repairs, and rebuilds your muscles – so rest is essential for those big muscles!

For cardiovascular exercise (such as running, cycling and swimming), you can go to the gym more often. Your aerobic system doesn’t need as much time to recover. However, be careful not to do too much intense activity too often. Some people like to take ‘active rest days’, which include walking and are still classed as cardio.

How many times a week should you go to the gym?

Running, swimming and cycling are good for aerobic fitness



  • If your goal is to increase your aerobic fitness: it’s recommended that you do some form of aerobic exercise every day. You might already do this in the form of walking. For more intense forms of aerobic exercise, such as running, swimming or cycling, aim for between 1-3 sessions per week, depending on your ability. For high-intensity cardiovascular exercise that consists of short bursts (such as HIIT training), aim for a maximum of 2 sessions per week.
  • If your goal is to increase your strength: remember to give your muscles plenty of time to recover. If you do full-body workouts, take a day off in between training. Try not to work the same muscle groups on back-to-back days. Aim for between 2-4 sessions per week. If you work completely different muscle groups, though, you could go to the gym between 5-6 times a week. Hussle gyms have great training equipment. Sign up here to get hold of a fitness pass that will allow you to access them.
  • If your goal is weight loss: figure out the number of calories below the number your body needs to maintain your current weight (your calorie deficit). The calories you eat and drink should be the first thing you calculate. Then decide how many extra you want to burn. From that, work out how many gym sessions you’ll need to get there. Focus on your diet first, then do more general movement each day. Cardiovascular exercise burns more calories, but it’s worth including some weight training, too.

How do you decide on exercise frequency?

Ask yourself questions to help you realise how much gym time you should have



It’s clear there’s no one-size-fits-all solution when it comes to how much gym time you should have. But there are some questions you can ask yourself to figure out the right amount for you, such as:

  • What is your fitness focus for the week?
  • What does life look like?
  • How are you feeling?
  • What other activities have you got on?

From answering these questions, you can work out an exercise formula for yourself. For example, if you’re feeling a bit sore from the exercise that you did last week, you might want to take a couple of rest days. Get yourself a Hussle gym pass, and you can use gyms all around the UK whenever it suits you. Sign up here and don’t miss out on the great fitness pass deal.

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